W.O,D, 5/22/13

15 Min practice bodyweight movement of choice (choose one you are not good at!)

3 rounds of:

Run 800m

30 Squats

10 Strict pull ups or Ring rows

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W.O.D. 5/21/13

 L hold for total of 3:00. Use bar, rings, or floor.

Stop timer when you drop out of position.

Record total time it takes to get 3:00.

100 Push-ups for time

10 burpees every time you break

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W.O.D. 5/20/13

Pistols 5×2

Tabata These:

Jump lunge

Jump squat

Mt Climbers

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8 – 50m Sprints -
walk back as your rest

10 Ab Mat
1 Rope Climb
10 Box Jumps

20 Ab Mat
2 Rope Climbs
20 Box Jumpx

30 Ab Mat
3 Rope Climbs
30 Box Jumps

40 Ab Mat
4 Rope Climb
40 Box Jumps

Happy Birthday Irene, Stacey, and Jenna!!
Sumo DL
3.3.3.1.1

21-15-9
DL and Pull Ups
Run 200m  - to start, between rounds, and to finish

Hollow Rock Work

100 Thrusters For Time
EMOM 3 Squat Thrusts / 10 Mt. Climbers

TGU
3.3.3.1.1

6 min AMRAP
10 SDLHP
10 Deck Squats
30 Jump Rope

Rest 3 mins

Repeat 6 min AMRAP

W.O.D. 5/14/13

Ring Dips 5×3

7 Rds

7 Goblet squats

7 Weighted OH sit-ups

7 HR push-ups

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W.O.D. 5/13/13

Sumo Deadlift 5×3

3 Rounds for time:

200m Run

12 Bar Push Presses

21 Swings

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TGU
3.3.3.3.3

20.16.12.8.4
Dbl Catch Squat
Push Ups
Ab mat
Tuck jumps